Higher Intensity Exercise Bouts for Brain Health
Researchers at McMaster University who examine the impact of exercise on the brain have found that high-intensity workouts improve memory in older adults.
The study, published in the journal Applied Physiology, Nutrition and Metabolism, has widespread implications for treating dementia, a catastrophic disease that affects approximately half a million Canadians and is expected to rise dramatically over the next decade.
Researchers suggest that intensity is critical. Seniors who exercised using short, bursts of activity saw an improvement of up to 30% in memory performance while participants who worked out moderately saw no improvement, on average.
The study, published in the journal Applied Physiology, Nutrition and Metabolism, has widespread implications for treating dementia, a catastrophic disease that affects approximately half a million Canadians and is expected to rise dramatically over the next decade.
Researchers suggest that intensity is critical. Seniors who exercised using short, bursts of activity saw an improvement of up to 30% in memory performance while participants who worked out moderately saw no improvement, on average.
Exercise Safety Guidelines for High Intensity Workouts
These exercise sessions should only be completed by Brainfit participants that Brodie Cambourne Exercise Physiologist has pre- screened for cardiovascular health, aerobic capacity and falls prevention.
If you have been cleared to complete these exercises, you should also be careful to monitor the following responses to exercise.
If you have been cleared to complete these exercises, you should also be careful to monitor the following responses to exercise.
- Wear your fitness watch or heart rate monitor whilst you are working out if you have one. It is important to check that your heart rate is rising at points of higher demand and recovering in 2 minutes to a moderate heart rate.
- To determine your most appropriate heart rate to exercise, I always find it safe to to use the following equation
Maximum Heart Rate : 180 - your age. - High intensity bouts should not exceed 30 seconds at this level during your initial few weeks of training, and no more than 3 minutes. Please check with Brodie, how long your higher intensity bouts should be for your age before starting. SMS Brodie on 0406677144 to check your recommended heart rate and length of bouts.
- Recovery; Once your heart rate reaches this maximum point, you should be monitoring your recovery to 120 bpm
- Make sure you are breathing at a controlled rate in that you can still speak 5 words without a breath.. eg " The wheel on the bus"
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